kneeling jump squat
kneeling jump squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
Step 2
Hold a barbell across your upper back, resting it on your shoulders.
Step 3
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
Step 4
As you jump, push through your toes and fully extend your ankles, knees, and hips.
Step 5
Land softly back on the ground, bending your knees to absorb the impact.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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